May 25, 2019
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Compass CrossFit – GPP WOD
As an option you can register for this event online to be apart of the worldwide leader-board, get a cool T-shirt & contribute to The LT. Michael P. Murphy Memorial Scholarship Foundation.
https://themurphchallenge.com/pages/product-register
PRE: Warm-up (No Measure)
PARTNER WARM-UP
AMRAP x 6 MINUTES
P1: 100m Run
P2*: 3 Ring Rows or Jumping Pull-ups
3 Push-ups
6 Air Squats
*AMRAP untill Partner 1 is finished and then switch.
WOD: Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Reps for the BW movements can be
completed in any sequence.
